Of the 16 individual men and women who qualified for the CF Games this weekend at the 3 regionals competitions, 4 were coached by Outlaw coach Rudy Nielson. Considering aleast 127 "Outlaws" (the term they use to refer to individual exercisers who follow Outlaw programming) qualified for regionals around the world, I guess there's a good chance that a few will qualify for the Games. Yeah I know it sounds like I want to S on the Outlaw D. It may not be the end all be all but it's hard to argue with these results. Show me another program that's 1) as accessible to the world 2) produces results like this and 3) is fun to follow and I'll be the first on the bandwagon.
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 45 sec. [40kg/88lb hang squat snatch*]
2a) 4X3 Behind the neck Push Press (snatch grip) – heaviest possible, rest 60 sec. [80kg/176lb]
2b) 4X2 Snatch Pull @ 110% – rest 60 sec. [80kg/176lb]
*For the next month or so I'll be replacing snatches and cleans from the floor with the same lift from the hang position. Mostly because the second pull (when the bar is just above the knees to when the bar reaches the hips when the hips are fully extended) is where a disproportionate amount of power in the lifts is generated and I want to drill this pull until I can get maximal power out of full hip extension on these lifts without even thinking about it. My biggest flaw in the past has been not fully opening the hips, which leads to loss of power and also floats the bar out in front of my midline or "frontal plane" as its taught in the CF seminars.
Conditioning
30 Burpee Over-The-Box Jumps 24"
30 T2B
30 Push Jerks 135 [scaled to 115]
Row 1K
For time
11:42
Good challenging WOD - glad I scaled to 115 considering I was approaching 12 min with the time. Row sucked after all of the other crap.
On a closing note, what's harder: qualifying for the CF Games or getting into an ivy league school?
Forgot to add - I've been pretty consistent over the last 3-4 months doing 5x20 pushups every weekday morning. I've decided to add MU transitions to my warmup routine every day I'm at the gym. The transition I need to work on is starting from hanging under the rings to getting to bottom of the dip. One progression for getting the MU fundamentals down is hanging rings so they're around hip-chest high and doing a MU with the aid of your feet/legs - like a scaled ring row. I did about 3-4 mins of this transition today while warming up and then threw together 3 unbroken strict MU's, which I've never done before.
ReplyDeleteI asked Miranda Oldroyd this weekend how much strength in terms of dips and pullups an individual needs in order to do pullups. Her answer: around 3 ring dips and 3 chest to bar pullups. I would err on the conservative side and jack these numbers up to 5 and 5, but regardless there is a crapload of technique requirement, which I think may be on par with the strength requirement to do a strict MU. And the beauty of these movements is even if you don't have x ring dips and x chest to bar pullups, you can still practice the MU technique/transitions with various progressions so when you have the requisite strength you can hit the ground running.
how'd you come across outlaw in the first place?
ReplyDeleteRicci initially
ReplyDeleteLOL
ReplyDeletehttp://outlawcoach.wordpress.com/services-offered/faqs-for-dumbass-noobs/
yea, thats pretty much what sold me.
ReplyDeletebut the idea of WSB conjugate system applied to crossfit stuff seemed innovative and smart.
I feel like my entire adolescent life was spent on getting the right stats to get into a good school. If I'd spent the same amount of time doing crossfit, I'm almost positive I could make the games. I'm talking like, 10+ hours per day for like 6 years...
ReplyDeleteI agree, all that extracurricular crap adds up.
Delete